How to use trekking poles for running and fastpacking?

Running and fastpacking – moving quickly over trails with a lightweight pack – place unique demands on trekking poles. Unlike hiking, where you plant firmly and take long strides, running requires light, quick, and efficient pole use. Done correctly, poles can boost your speed, reduce leg fatigue, and improve stability on technical terrain. Here’s how to master the technique.

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Choose the right poles for running

Standard telescopic hiking poles are too heavy and slow to deploy. For running and fastpacking, use ultralight foldable (Z‑pole) poles weighing under 150g per pole (300g per pair). Look for:

• Carbon fiber – light and stiff.
• Foam grips – lightweight and comfortable.
• Quick deployment – snap‑button or pull‑cord system.
• Fixed length (or very limited adjustability) – you won’t stop to adjust length while running.

Top models: Black Diamond Distance Carbon Z, Leki Ultratrail FX.One, Komperdell C4 Carbon Pro.

Set the correct length

For running, use a slightly shorter pole than for hiking. While standing, bend your elbow to 90° – the tip should touch the ground. Then shorten the pole by 2–5 cm. A shorter pole promotes a quicker cadence and prevents over‑reaching. If using fixed‑length poles, choose a size that matches your height (e.g., 120 cm for a 175 cm tall runner).

Master the running pole technique

1. Light, quick plants – Unlike hiking, you don’t need to push hard. Plant the pole lightly, just enough to maintain rhythm. Over‑planting slows you down.

2. High cadence – Aim for 170–190 steps per minute. Your pole plants should match your foot strikes: opposite pole to forward foot. The poles should feel like an extension of your arms, not a heavy tool.

3. Short stride length – Keep your feet under your body. Over‑striding with poles can cause tripping.

4. Relaxed grip – Use wrist straps loosely (or not at all for very short runs). Your hands should be relaxed, almost holding the poles like eggs.

5. Use poles for climbing – On steep uphills, shorten your effective grip by choking down on the foam extension. Plant both poles together and pull yourself up, using your arms to save leg energy.

6. Stow poles quickly – On flat or downhill sections where you don’t need poles, fold them and attach to your running vest or pack. Practice one‑handed stowing.

Drills to improve technique

• Cadence drill: Run on flat ground with a metronome set to 180 bpm. Plant poles every second beat.
• No‑poles intervals: Run 100 m without poles, then 100 m with poles, focusing on the difference in leg effort.
• Uphill bounding: On a moderate slope, use poles to launch yourself up with exaggerated pushes.

Common mistakes to avoid

• Planting too far forward – This slows you down and stresses shoulders. Plant just ahead of your forward foot.
• Gripping too tightly – Relax your fingers. The pole should pivot in your hand.
• Using hiking‑style heavy plants – Running requires a light touch.
• Forgetting to stow poles – Carrying them unfolded when not in use throws off your balance.

Fastpacking specific tips

Fastpacking (running with a multi‑day pack) is heavier than pure running. Adjust:

• Use slightly longer poles – Add 2–3 cm to your running length to compensate for the pack’s weight.
• Plant more firmly – The extra load requires more push.
• Consider poles with adjustable length – So you can fine‑tune for different slopes.

Practice on varied terrain

Start on a flat, smooth trail to learn the rhythm. Then progress to gentle hills, then steep, technical descents. Always practice stowing and deploying poles while moving – that’s where time is saved.

Final verdict

Using trekking poles for running and fastpacking is a skill that takes practice, but it pays off in speed, efficiency, and reduced leg fatigue. Choose ultralight foldable poles, set them slightly shorter than hiking length, and focus on light, quick plants with a high cadence. Drill the rhythm and stowing technique. With a few hours of practice, you’ll wonder how you ever ran without them.